Sean's Running Blog

Week starting May 30, 2010

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Location:

Snoqualmie,WA,

Member Since:

Feb 24, 2007

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

  • 2011 Boston Marathon -- 2:27 (Top 50)
  • 2011 Steilacoom 20k -- 1:04:57 (1st)
  • 2010 Indianapolis Monumental Marathon -- 2:26 (7th) 
  • 2010 Fall City 10k -- 31:06 (1st)
  • 2009 Indy Mini Marathon -- 1:07:53 (7th)
  • 2009 WWU Invitational -- 10000m (30:58)
  • 2009 UW Indoor Meet -- 5000m (14:49)
  • 2008 Orem Turkey Run -4 miler -- 19:55 (1st)
  • 2008 Seafair Torchlight 8k--25:03 (3rd) 
  • 2008 Time to Fly 5k -- 15:35 (1st)
  • 2008 Newport Marathon -- 2:22:47 (1st)
  • Steilacoom 15M--1:18:30 (1st)
  • 2007 Olympic Trials -- 2:30:41 (91st)
  • 2007 St. George --2:18:55 (3rd)

Short-Term Running Goals:

  • Feb 23 -- Ft Steilacoom 15M
  • March 23  – Ft. Steilacoom 20k
  • April 15  – Boston Marathon
  • June 8 – Sound to Narrows 12k
  • June 22  – Grandma’s Half Marathon (USATF Champs.)
  • July 7 – Run of the Mill 5k
  • July 27 – Torchlight 8k
  • September – SJJ Half (maybe)
  • October/November – Fall Marathon (maybe)
  • December – Club XC Nationals

Long-Term Running Goals:

 Stay healthy

Personal:

Ran track my junior and senior years in high school and cross country my senior year. Went to BYU but did not run. Served LDS church mission to San Bernardino, CA. Started running again in April 2005. Marathon debut was St. George in 2005.

I coach the Mount Si High School Track Team (distance)

Been married for almost 17 years. My wife, Mara, and I have four kids ages 16, 14, 13 and 11.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Brooks T5 Lifetime Miles: 34.00
Ravenna Lifetime Miles: 250.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
56.004.007.000.0067.00
Ravenna #3 Miles: 43.75ST4 Miles: 23.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Ran from Maple Valley up over Tiger Mountain to Snoqualmie. A beautiful run. It was a bit rainy but pretty warm. Could have gone short sleeve. The biggest downside of this run was the traffic and somewhat narrows shoulders. It's a pretty popular highway for truckers and RVs as it connects the south Puget Sound with access to I-90 and the Cascades.

What I liked about the challenge was that it is a dead steady climb for almost three miles. Unlike the Snoqualmie Parkway, there are no breaks and shallow points. It's just a straight up climb of 1,000+ feet in about 2.5 miles. Ran at about 6:15 pace which was in the comfortable range. The worst part was running downhill.

Ravenna #3 Miles: 14.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Mostly rain-free run through the neighborhood and then down to Snoq. Middle School for my son's and daughter's band concert.

Ravenna #3 Miles: 12.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.504.000.000.0010.50

An absolutely miserable and disappointing workout today. First one since the marathon and it was perhaps my most underachieving one ever. The idea was 6M @ 5:30 pace with one more at 5:08 or so. It was pretty windy and a bit humid but that could hardly account for having to stop after four miles. I hit all four in the 5:30 time but it took a lot of effort and it was very clear that there weren't another 3 miles left in the tank. Very disappointing and hopefully not an indicator of how far off my fitness level is.

ST4 Miles: 5.00Ravenna #3 Miles: 5.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Ravenna #3 Miles: 12.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.007.000.0018.25

A stunningly beautiful day today...finally. It was 70 degrees when I started my workout around 12:30 this afternoon. The goal was to repeat what I so miserably attempted on Wednesday. 6M@5:30 followed by 1 more mile harder. Things felt WAY better today. I still feel some fatigue in my legs by I rattled off 5:20-5:22s for every mile crossing the 10k mark at 33:21. The last mile was in 5:20 so I didn't make the final mile any faster. The heat and dehydration were starting to get to me. I had spent the three previous hours under the sun umpiring my son's baseball game and underestimated the dehydration that took place there. So the jog home was somewhat pathetic after a decent workout.

ST4 Miles: 18.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
56.004.007.000.0067.00
Ravenna #3 Miles: 43.75ST4 Miles: 23.25
Weight: 0.00
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